CROSSFIT ACADEMY
7610 Pershing Blvd
Kenosha, WI 53142

WOD WOD Complete 5 rounds for time: 7 Dumbbell Thrusters 50 lbs 21-18-15-12-9-6-3 push press, 95 lbs WOD 4 rounds for time
NOVEMBER, 2009
November (12) work outs
7 rounds for time:
7 Thrusters (95#/65#)
7 Pull-ups
7 Burpees


The Above WOD was completed on 11-03-09 with Kyle with the best time of 17:14 for mens and weight 95#. Good job Kyle. Robin had the best time 11:39 for the womens with the weight of 65#. Good job Robin.
The below WOD was done on 11-05-09
Erik's weight for max was: Press-120, Push Press-130, Push Jerk-110
Angie's weight for max was: Press-70, Push Press-65, Push Jerk-65
Carol's weight for max was: Press-80, Push Press-100, Push Jerk-85
Lisa's weight for max was: Press-70, Push Press-65, Push Jerk-65
Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5
Do all of the press sets first, resting as needed between sets and going as heavy as possible. Then do all of the push-presses. Then, finally, do the sets of push-jerks. If form is not an issue, athletes should be able to maintain/increase weights as they move from one exercise to the next. Scores reflect the highest successful lift for each of the three movements.
WOD
14 Dumbbell Swings 50 lbs
*After finishing dumbbell thrusters drop one dumbbell and swing similar to a kettlebell.
WOD
WOD
WOD
squat 80-64-50-32-16
25 kettlebell swings
15 burpee
WOD
"The Dumbbell Bear"
20 Rounds, on the :1. In each minute, complete 5 Reps. Each Rep is:
Deadlift
Hang Power Clean
Thruster
Use a DB in each hand, 40/25
WOD
3 Rounds for Time:
25 Thrusters, 45/33 500m Row 10 Tire Flips 15 Burpees ** 500m Row 15 Deadlifts 225lbs 25 Box Jumps, 20” ** 500m Row 20 Thrusters 95lbs 50 Squats Each round you have 5 minutes to complete all of the exercises, the remaining time is for rest and recovery
25 Wall Ball, 20/14
800m Run
WOD
WOD
5 Station Rotation
Snatch
The intent today is to demystify some more complex movements and provide the opportunity to work on them without the pressure of a timed WOD. The intent is not to "go heavy" but to work form and technique